Yoga BLOG

Pranayama - the breathing exercises of yoga - ©iStock.com/energel Inhale… exhale… inhale… exhale… Our breathing is completely automatic and a true miracle. Breath is the fundamental source of our life and gives us energy. With Pranayama, you harness the power of breathing. Depending on the exercise, you can achieve calming or stimulating effects through controlled inhalation and exhalation. Breathing exercises are an essential part of yoga. Along with asanas and meditation, they are part of the regular practice, depending on the yoga style. The various breathing exercises are also an ideal preparation for meditation . In our article, you will learn about the wonderful effects of Pranayama and two popular breathing techniques for directing your energy through conscious breathing. What does Pranayama mean? The word Pranayama translates as the control of the life energy Prana. However, Prana is more than "just the breath." Prana is the immaterial, sometimes considered a subtle, foundation of our existence. In China, it is called Qi (pronounced "chi"), a term surely familiar to everyone, even among non-yogis. Positive results scientifically supported What Asians have known for thousands of years has been at least partially proven by Western science: the connection between breathing, physical fitness, and mental functions. The fact that our mind and body are closely linked is not only known to psychologists. We all experience anxiety and tension, for example, before exams, or that famous moment of shock when we flinch: Our body reacts automatically, an instinctive reflex from our evolutionary history meant to warn us. Consciousness pauses during that second. Our breath often stops for a moment, after which we breathe even more deeply. During exams, it's not quite as extreme, but we might tremble, and our breathing is definitely very shallow. The air then flows only slowly, and we're no longer as efficient due to the lack of energy. This shallow breathing doesn't make things any better, on the contrary: Those who have learned to use their breathing and breathe deeply are much more likely to calm down, organize their thoughts, and will likely handle the exam better. Small Pranayama practice with big impact There are more than 50 different Pranayama exercises. Like yoga exercises , they all serve not only to maintain life energy but also to strengthen it. Science has also made a discovery here: those who control their breath more often not only bring about changes in brain and nerve activity (similar to meditation), but also increase lung capacity – thus improving the oxygen supply to body and mind. This leads to greater concentration, improved memory and organ function, a more energetic metabolism, healthy digestion, and favorable blood pressure. Pranayama is also beneficial during the practice of asanas, because you can use your breath to direct the vitalizing air exactly where you need it during yoga. Body and mind become more efficient overall The list is by no means exhaustive, so let's just say: body and mind become measurably more efficient. One reason for this is that the breath flows more easily and finely, and is less turbulent. Exhalation, the core of every breathing exercise, becomes longer. This allows more toxins to escape from the lungs, creating more space to take in fresh oxygen. The lack of turbulence makes the exchange easier for the lungs. Of course, with deeper breathing, which every practitioner will achieve over time, we also make greater use of the small and tiny alveoli, the numerous air sacs deep within us. Pranayama is easy to learn Breathing exercises are therefore among the most important training elements in yoga. And many of them are wonderfully easy to practice at home and alone . If possible, squeeze in a little exercise every now and then, even if you don't practice yoga much or at all otherwise. Whether in the office or at the tram stop, even the simplest breathing exercises are a great introduction for anyone who wants to try pranayama for the first time. The unfamiliar breathing can occasionally cause headaches and perhaps dizziness. Then it's time to stop immediately and continue later. The more difficult exercises for conscious inhalation and exhalation should initially only be performed under guidance, ideally in a guided yoga class. Otherwise, pranayama can be practiced at least once a day to direct your energy. Sustainable for the entire organism Breathing exercises, along with yoga and exercise, are excellent for combating the ailments of prolonged sitting: back pain and tension in the neck, shoulder, and back muscles. Postural problems and the associated disc problems are also alleviated. This effect is achieved by maintaining an upright posture, sitting upright. No special yoga cushion is required. To begin with, a chair is sufficient, and you sit on it without leaning against it. The simplest method: simply observe your inhalation and exhalation without overpowering them. After just a few seconds, you'll feel a pleasant relaxation throughout your entire body. Pranayama exercises for you Exercise 1: Alternate breathing (Viloma Pranayama) You'll quickly become familiar with alternate nostril breathing in yoga. It's a powerful and easy-to-learn breathing technique, ideal even for beginners. The exercise gets its name from the fact that you breathe in and out alternately through your right and left nostrils. One nostril is closed with your index finger or thumb. Effect of alternate breathing: • Increased well-being • positive effects on body, mind and soul • Cleansing of the respiratory tract • lung volume can be improved • positive effects on the cardiovascular system • Increase concentration • gives new strength and inner peace • Stress is reduced Performing alternate breathing: • Sit comfortably on your yoga mat or a chair. • Make sure you sit upright. • Close the right nostril with your right thumb and breathe in slowly and deeply through the left nostril. • Count slowly to 4 while inhaling. • Now close your left nostril with your index finger, hold your breath and count to 4. • Now open your right nostril and count to 8 as you exhale. • Then repeat the process with the other side of the nose and breathe in through the right nostril and out through the left nostril. Exercise 2: Fire Breathing (Kapalabhati Pranayama) A very well-known and popular pranayama exercise is fire breathing , or Kapalabhati Pranayama. It is one of the activating breathing techniques in yoga and has a cleansing and stimulating effect on your body and mind. It is also frequently used in yoga practice. Kapalabhati is easy to perform and perfect for starting the day fresh and alert. Effect of fire breathing: • Stimulation and cleansing of body and mind • Activation of metabolism • refreshing effect • counteracts exhaustion and fatigue • more energy Execution of fire breathing: • For Kapalabhati, sit in a comfortable position on your yoga mat or a pranayama cushion . The yoga seat or cross-legged position is ideal. If you're not yet flexible enough, sit on a stool or sturdy chair. • Sit upright, your spine should be straight. • Now close your eyes and concentrate on your breathing. • Begin by inhaling through both nostrils. Breathe deeply and slowly into your belly. Fill your lungs completely with air. • Then exhale all the air forcefully through your nose, making a hissing sound. • Repeat the breathing exercise 20 times. • Then, close your eyes and relax a little. • Important: Especially at first, you may feel dizzy due to the unfamiliarity of the exercise. Then continue breathing at your normal rhythm. The more you practice the exercise, the faster your body will adapt to its invigorating effect. Tip: To better feel the effect of this breathing technique, place one hand on your stomach. Visualize the strong flow of air as you exhale to exhale all the air from your body. Conclusion: What does Pranayama do? • has a stimulating or calming effect depending on the breathing technique • better oxygen supply to the body • better concentration • improved memory and organ performance • fitter metabolism • healthy digestion • favorable blood pressure • ideal for preparing for meditation Do you regularly practice pranayama alongside asanas and harness the power of your breath? What's your favorite breathing exercise for strengthening your prana? We'd love for you to share your experiences with our yogabox.de community!

Yama moral teachings: The five Yama stages - Image © koldunov / 123rf.com Anyone who moves in the world of yoga quickly discovers that the teachings extend far beyond intensive physical work. The Yoga Sutras are well known among avid yogis. In them, the author Patanjali describes the eight-fold path to enlightenment and unity with all things. Among them are the five Yamas, which describe behavior toward others. They can essentially be described as the foundation of the yogic way of life. What does Yama mean? The term "Yama" comes from Sanskrit and translates as "self-control" and "abstinence." Yama is a code of conduct that is part of Patanjali's eight-fold path from the famous Yoga Sutra . It describes behavior toward others. It is also the foundation and first stage of Raja Yoga , which is followed by seven further stages. Through Yama it is possible to further develop the personality, with five Yama stages being described: • Ahimsa • Satya • Asteya • Brahmacharya and • Aparigraha. Simply put, it is a kind of moral code that summarizes the norms and rules relevant to human (inter)personal behavior. The five Yamas help us live a life of balance and harmony and are explained in more detail below. They are part of the eightfold path according to Patanjali, which includes the following stages: 5 Yamas = Behavior towards the environment 5 Niyamas = Behavior towards oneself Asana = physical exercises Pranayama (breathing exercises) = control of the life energy Prana Pratyahara = withdrawal of the senses Dharana = concentration Dhyana = meditation Samadhi = superconsciousness, bliss, enlightenment The eight stages are intended to pave the path to enlightenment. Asanas, meditation, and pranayama for inner peace are therefore only a small part of the path to complete unity with everything in yoga. Therefore, if one wishes to live strictly according to the teachings of the Yoga Sutras, it encompasses all areas of life and requires a great deal of discipline. Ahimsa (non-harming, non-violence) The word "himsa," translated from Sanskrit into English, means "cruelty" or "violence." Ahimsa is the antonym. It can be translated as "non-violence." However, the meaning of the word goes far beyond the absence of violence. Always be friendly when dealing with others Generally, ahimsa encompasses kindness, consideration, and compassion. However, it assumes a considered and responsible approach to oneself and all other living beings. Physical violence, mental violence, and hurtful words should be avoided as much as possible. However, ahimsa should not be understood to mean that a person should or should not defend themselves in the event of an attack. Furthermore, ahimsa does not refer to an excessive peacefulness in which the killing of even the smallest living beings is prohibited. For example, members of Raja Yoga—unlike some Buddhist monks—might perform gardening work that kills microorganisms such as worms or insects. However, if ahimsa is practiced extremely strictly, even self-defense can violate the first stage. Good deeds, words and thoughts… Instead, it's important that ahimsa be practiced in actions, words, and thoughts. In other words, one shouldn't speak or think negatively about others. This would have negative consequences for both the speaker or thinker and the person being spoken or thought negatively about. In our fast-paced and often superficial world, this may not be easy at first. But you'll see how much easier life becomes if you always treat your fellow human beings with kindness and without prejudice. Ahimsa and vegetarian diet Furthermore, ahimsa refers to overcoming the desire to kill. This also includes a vegetarian or even vegan diet. For the realization that all life has common roots involves refraining from violence toward other living beings. Furthermore, this acknowledges the principle of life in general and one's own existence in particular. Satya (truth, truthfulness) The word "satya" means something like "truth" or "truthfulness." Satya refers to thoughts, actions, and words, and aims to always speak, act, and think the truth. Those who have reached the stage of satya lead a truthful and upright life. The commandment to always speak the truth is often incompatible with the commandment of the stage of ahimsa, namely, to refrain from harming. In other words: Although the truth should be spoken, it can still hurt another person. Thus, the inner desire to disobey the satya commandment exists. With regard to this conflict in the Yama code of conduct, non-harm is given higher priority. So, in this case, speaking is silver and silence is gold. Asteya (non-stealing) While the term "steya" can be translated as "theft," "asteya" is also the antonym. The word means the opposite and implies that no one should take something that doesn't belong to them or hasn't been given to them. Asteya applies to both intellectual and material property. Brahmacharya (self-control) Brahmacharya is the purity of deeds, words, and thoughts. This stage involves concentrating on the essential or moving toward it. In some interpretations, Brahmacharya is described as abstinence from God. A person should interact with the world in an untainted and pure manner. This is achieved by focusing on the essential. This, in turn, is beneficial when striving for higher wisdom in life. Aparigraha (unpretentiousness) The word "aparigraha" can be translated as "non-grasping." This means that a person should take only as much of anything as they truly need. The commandment also includes the principle that one should not exploit others. One should not become dependent or accumulate anything. Therefore, greed should be avoided at all costs. What the Yamas mean for our lives In summary, you can take away that the five Yamas form the basis of human action in daily life. Everyone should remember and practice each Yama every day. If you incorporate this way of life into your daily life alongside yoga, you will be well on your way to inner peace, balance, and personal enlightenment. At first, you may find it difficult to live according to these principles in all areas of your life. The first steps are usually the most difficult. But after a short time, you, and perhaps those around you, will notice the wonderful effects. Can you identify with the 5 Yamas? Do you practice yoga and perhaps even live according to the holistic principle? Feel free to share your experiences with our yogabox.de community!

Hatha Yoga: the gentle path to a new body awareness - ©iStock.com/Jacob Ammentorp Lund Hatha Yoga is arguably the best-known form of this ancient bodywork. When absolute beginners approach yoga, they usually first encounter this style of yoga. It involves many asanas, such as the famous sun salutation , that are also well-known to non-yogis. Therefore, when people begin practicing yoga, it's usually a form of Hatha Yoga. It offers the perfect blend of varied physical exercises, pranayama, and meditation, helping you strengthen your body and find inner peace. What is Hatha Yoga? With Hatha Yoga, you get the full yoga program. You'll learn many different asanas, the physical exercises , and breathing exercises (pranayama) are also part of every class. Most yoga sessions end with a more or less lengthy (deep) relaxation. Beginners, in particular, find Hatha Yoga very useful and enjoy this physical introduction. The yoga exercises are relatively easy to learn, ensuring a quick sense of achievement. The three pillars of Hatha Yoga: • Body • Breath • Meditation The perfect mix: Asanas, Pranayama and Meditation The flow of a Hatha Yoga class is usually structured according to the following principle: After warming up the entire body, various yoga exercises follow. Unlike Ashtanga Yoga , where the same sequences of exercises are always practiced, the exercises do not follow a set order. The Sun Salutation is often used as a warm-up. Well-known asanas such as the cobra pose , downward dog , and warrior pose follow. Breathing exercises (pranayama) and concluding meditation are also important components. Here, you usually lie relaxed on the yoga mat in shavasana and feel in your body the effects of the yoga exercises. Your mind is completely relaxed, and you feel refreshed. Effect of an ancient, healing power During these exercises—there are several dozen written down at least 650 years ago, but their development most likely dates back several centuries—the stress, worries, and problems disappear. (Hatha) yoga is generally known for its regenerative effects. Those who delve deeper into (Hatha) yoga will quickly discover other topics such as a healthy (vegetarian) diet and a mindful, respectful approach to all living beings. From all this, we learn how closely our thoughts, feelings, actions, and being are connected! So let's start with very small steps. For example, with calmly inhaling and exhaling: simply observing the breath, not influencing it. And we'll soon find our first relaxation, completely without meditation. Holistic effect of Hatha Yoga Those who practice Hatha Yoga regularly quickly begin to enjoy its holistic, positive effects. It affects body, mind, and spirit equally. The positive effects are abundantly clear. Tendons and ligaments become more flexible, the organs and inner fire are stimulated; the ensuing relaxation brings about letting go and thus a return to peace and serenity. "Ha" is the sun, the hot power; "Tha" is the moon, the coolness. But "Hatha" also means effort. Positive effects of Hatha Yoga: • Tensions are released • more serenity in everyday life • the mind comes to rest • Improve body flexibility • Stress is reduced • has a calming effect on the cardiovascular system • Strengthening the body • Immune system is strengthened • Metabolism can be boosted • the body is filled with more energy Who is Hatha Yoga suitable for? The popular Hatha Yoga is ideal for everyone from absolute beginners to advanced yogis. The asanas are held for extended periods, strengthening the body as a whole. Hatha Yoga can be practiced by anyone ofall ages . There are countless asanas and individual variations that can be offered to you if you have physical ailments. If standing yoga is no longer possible, for example, you can also practice it sitting down. Your yoga instructor will ensure correct execution, provide support at all times, and know exactly which asana is right for you. So don't be afraid if you're a complete beginner. Under the guidance of a professional and with the support of the other friendly yogis in your class, you'll quickly find your way into the beneficial yoga exercises. More serenity through Hatha Yoga Yoga is a holistic concept that can be practiced intensively even by Westerners. However, hardly anyone has time to remain in a meditative posture for several hours a day. Do you have limited time in your daily life ? Even 15 minutes of Hatha yoga a day will help you harmonize your body, mind, and soul. It's best to practice right after waking up, and afterward, you'll start the day refreshed. If you make time for intensive yoga training several times a week, you'll quickly feel the positive effects. Whether you can only devote half an hour a week to yoga or find time for yoga sessions every day, (Hatha) yoga will enrich your life! Mindfulness and concentration But one thing is also clear: This is about more than just gymnastics. Yoga is about mindfulness and concentration. The exercises are performed individually, with everyone practicing according to their ability. This is one of the key differences from normal exercise programs: Yoga is not a competitive sport, although it does demand a certain amount of effort. Young and old can start at any time. If you can't lie down, choose seated exercises; if your legs can't reach high enough, this smaller movement is just right. The mostly slow, yet strenuous movements and the meditative nature of the exercises add up to a greater whole. While the body is moving or remains in a position, the mind also calms down. All you need is a suitable yoga mat In fact, the asanas are wonderfully versatile to practice daily. You can practice with other yogis in a studio or at home if you're familiar with the poses and your body. You don't need much more than comfortable yoga clothes and, of course, a good yoga mat . Perhaps you'll also want to bring a towel . Over time, you'll surely acquire a special meditation cushion or some yoga accessories one day. At yogabox.de, you'll find everything you need and get answers to many questions. Hatha Yoga is very popular It's no wonder, then, that Hatha Yoga, as a milder form of yoga, is suitable and welcome for most people. The popularity of the diverse courses taught by recognized, trained professionals remains unbroken. Even late in the evening, many people enjoy attending their classes. Here, they find a friendly group of like-minded people and practice exercises, pranayama, and meditation together. However, it can only be a good thing for us and all yoga enthusiasts if Hatha Yoga is "hip." Anyone who sticks with it will soon discover that there's much more to the yoga concept than just a passing fad. Yoga is ancient and has been proven millions of times. And every practitioner will soon feel this. Do you practice Hatha Yoga regularly? Which benefits of yoga do you enjoy most? Feel free to leave us a comment; our yogabox.de community looks forward to hearing from you!

©iStock.com/ velusariot Many people equate Kundalini Yoga with complicated tantric teachings that also have a religious overtone. This style of yoga is not only suitable for particularly spiritually minded yogis. Because it fundamentally involves body, mind and psyche equally. Kundalini opens a path to the conscious release of inner energies. All exercises are designed to activate your life force as Kundalini energy. The special mixture of pranayama, mantras , mudras , meditation and dynamic asanas has an energizing effect on body, soul and mind. Yogi Bhajan as master and pioneer Physical, mental, and spiritual powers slumber within every human being. If these can be united through Kundalini Yoga, people can be healthy, happy, and in the sense of the oldest Indian religion also live holy lives. This centuries-old tradition, originating in northern India, has only spread in the Western world since the mid-1960s. Yogi Bhajan played a major role in this. As a practicing Sikh, he advocated for finding and utilizing wisdom in everyday life. As a master of Kundalini, Yogi Bhajan paved the way for the several hundred Kundalini Yoga centers that now exist worldwide. He is the founder of the 3H organization, which stands for "healthy, happy, and holy." This spiritual yoga promotes healthy, happy, and holistic well-being. The systemic teachings of Yogi Bhajan as comprehensive (self-)training "Coiled, coiled" is the meaning of the word "kundala" in Sanskrit, the sacred Vedic language. A coiled snake at the base of the spine symbolizes the Kundalini force, which must be awakened and encouraged to rise. This sounds esoteric, but Kundalini-style yoga is essentially a wonderful, relaxing, and meditative blend of breathing techniques (pranayama) , sound systems (mantras), hand gestures (mudras), and dynamic physical exercises (asanas) familiar from Hatha Yoga. Through this special yoga practice, you will find inner peace, gain clarity, awaken your energy, and stabilize your health. Only specially trained teachers are allowed to teach Kundalini Yoga and hold classes, usually in designated Kundalini facilities. Kriyas in Kundalini Yoga A special feature of Kundalini Yoga are the special series of exercises called kriyas. Instead of practicing individual asanas, as in Hatha Yoga, this style of yoga is structured into specific series of exercises. This makes the physical exercises very dynamic and allows you to flow. A non-slip yoga mat is recommended to ensure good grip during the asanas. Each chakra is activated by a specific kriya. The sequence of movements lasts several minutes and aims to unleash energies through yoga, which have a healing and cleansing effect on the body. If you are unable to perform individual kriya exercises for health reasons, your yoga instructor will show you alternatives. This way, you can protect your knees, back, and other muscles. The interrelationships between body, mind and psyche Being human cannot be limited to physical, mental, or spiritual aspects alone. Only the interplay of all these components is truly "human." Kundalini Yoga creates the connection. In practice, this type of bodywork is a demanding challenge that requires practice, strength, and concentration. Engaging in this type of yoga is rewarding in many ways because of the positive changes you experience. What does Kundalini Yoga do? The blend of pranayama, mantras, mudras, meditation, and dynamic asanas has a holistic effect on the body. You will benefit from this special form of yoga on a physical, mental, and spiritual level. Effects of Kundalini Yoga: • Release of energies from within • Increase in life energy • Opening of the chakras • Increasing your own awareness • Increased serenity • Strengthening balance Prepare for possible cleaning reactions Be prepared, however, for some exercises to initially cause irritating side effects. These so-called cleansing reactions can occur depending on your personal sensitivity. Such reactions include temporary mild nausea, feelings of cold or heat, inner fluctuations, joint pain, and headaches. However, the pleasant sensations and effects far outweigh the negative ones. In the long run, your mood will improve and stabilize, and you'll find an upright posture—both internally and externally. Who is Kundalini Yoga suitable for? There isn't just one Kundalini Yoga, but a multitude of different forms, allowing you to set your own priorities. Common to all styles is the conscious improvement of physical strength, flexibility, and awareness of oneself and others. The importance of philosophical and spiritual aspects varies greatly depending on the teacher and school. Kundalini Yoga according to Yogi Bhajan Kundalini Yoga according to Yogi Bhajan is a good fit for you if you're ready to identify your sources of strength through meditation and if you enjoy physically demanding exercises with fast, flowing movements. These are precisely what characterize this style of yoga. Compared to traditional Hatha Yoga, static physical exercises are rare in Kundalini. A classic Kundalini Yoga class begins with a welcome and warm-up. This is followed by exercises called kriyas, which alternate with relaxation exercises. Meditation concludes the class. Kundalini for advanced yogis Do you already have experience with Kundalini and would like to learn more about the tantric chakra teachings? Then yoga practices with a holistic Vedic approach are suitable. These also aim to adapt your lifestyle and diet, as well as increase body awareness. There is a greater emphasis on cleansing and sensing the chakras as energy centers, and advanced breathing exercises such as the " breath of fire " are also offered. You will learn to consciously allow the Kundalini energy to flow and gradually ascend from the lowest energy center. Do you practice Kundalini Yoga? Or would you like to give it a try? In our yogabox.de community, you can connect with other enthusiastic yogis.

Do you want to get pregnant and have a child? With hormone yoga, you can support your body in achieving hormonal balance and increasing your fertility. We'll explain how hormone yoga works, how it can help you on your path to pregnancy, and also introduce you to two yoga exercises to try. Image by StockSnap on Pixabay Yoga and hormones What may sound almost unbelievable at first has actually been proven by various studies. Yoga can influence our hormonal balance and counteract its imbalance. If this holistic bodywork is practiced regularly, stress is reduced, depression can disappear, and overall body image improves. So, if you're hoping to have a baby, various exercises can help you on your path to increased fertility and thus pregnancy. Regular practice is important to achieve lasting results. Yoga takes the pressure off you A pregnancy is always a small miracle. Only when many factors interact perfectly is an egg fertilized and begins its long journey in the woman's womb. Even if, from a medical perspective, everything is perfectly fine physically and, theoretically, nothing stands in the way of conception, it can take several months before a baby is announced. This can put a strain on the relationship and increase the pressure. This means pure stress for the mind and body and, in the worst case, can lead to depression. Yoga and meditation take away the pressure and help you approach the desire to have children in a more relaxed manner. Nature will find its way and will fulfill your wish to have children when your body is ready. Which yoga for those trying to conceive? To become pregnant, it's a good idea to engage in hormone yoga specifically for women, also known as fertility yoga. This holistic program was developed by Brazilian Dinah Rodrigues. It's designed to help yogis successfully combat hormonal problems such as stress, headaches, or menopausal symptoms. Hormone yoga also helps balance hormonal imbalances when trying to conceive. You can find more information about hormone yoga here . Image by Please Don't sell My Artwork AS IS on Pixabay How a hormone yoga class works Dinah Rodrigues, together with her gynecologist, developed a special series of exercises for this purpose in 1992. The order of the yoga exercises is precisely defined. Warm-up : Dynamic stretching and warm-up exercises are common at the beginning. These loosen up the entire body and gently prepare it for the following exercises. Hormone Yoga Exercises : The sequence of exercises in Hormone Yoga is always the same. The series lasts approximately 30 minutes and includes about 20 exercises that affect hormone balance. Meditation : As is typical in yoga, the class concludes with a guided meditation. The final relaxation (Shavasana) brings peace and relaxation to the body. How fertility yoga works To influence a woman's hormones and thus increase fertility, hormone yoga must be practiced regularly and over a longer period of time. It's best to practice three times a week to reap the benefits. Don't put yourself under pressure or expect too much, as it will take several months for the effects to be felt on your body. Positive effects of fertility yoga on women: Stress is reduced relieves psychological pressure the cycle can be regulated Hormone production is stimulated hormonal imbalance is balanced Developing good body awareness Blood pressure is lowered Image by Please Don't sell My Artwork AS IS on Pixabay When you should not practice hormone yoga Even if the desire to have a child is very strong, the special exercises from Hormone Yoga may only be practiced if the following does not apply to you: existing pregnancy unexplained abdominal pain hormone-induced breast cancer You recently had abdominal surgery advanced endometriosis large fibroids Inflammation in the abdominal cavity severe osteoporosis acute heart disease Fertility Yoga: 2 Exercises Hormone yoga for fertility enhancement is a blend of elements of Hatha Yoga and Kundalini Yoga combined with Tibetan healing methods. In total, there are around 20 different exercises that specifically stimulate glands and organs. Many yoga studios now offer this special style of yoga. There are also various online options for benefiting from hormone yoga. These two exercises give you a first insight into the world of fertility yoga: Janu Shirshasana (Head-to-Knee Pose) Sit comfortably on your yoga mat . Straighten your back and ensure your chest is lifted. Relax your shoulders, and place your hands next to your hips. Extend one leg and grasp the foot with your hands. Bring your upper body forward, and bring your head toward your knee. Stay in this position for at least 5 breaths. Then, with a straight back and extended arms, rise back up and repeat the yoga exercise on the other side. Supta Virasana (the reclining hero) Lie on your back on your yoga mat . Bend your knees and bring your lower legs alongside your body. Your buttocks should be between your feet, which should be facing backward. You can either rest your arms relaxed at your sides or raise them above your head and hold your elbows. You will feel an intense stretch. If the stretch is too intense for you, place a meditation cushion under your back for support. Note: Yoga has been proven to influence hormone levels. However, it's not a cure-all. If you have the desire to become pregnant, it can be a helpful tool to influence your hormones. However, you shouldn't consider it a guarantee of pregnancy. If it's medically impossible, unfortunately, yoga won't help you get pregnant. Are you currently considering trying to conceive? Have you tried hormone yoga to support your body's pregnancy journey? We'd love to hear about your experiences! Image by StockSnap on Pixabay

Your stomach is tingling and your spirits are lifting: It's time for vacation! Yoga and vacation can be perfectly combined. It's no wonder this special way of traveling is becoming increasingly popular. You treat yourself to a well-deserved break in the most beautiful places and do something good for your body, mind, and soul. It's a fantastic way to get to know the country in a unique way. We give you helpful tips on what to look out for on a yoga vacation. Organization of the yoga holiday If you want to spend as little time as possible booking your trip, pre-packaged travel packages are a great option. You don't have to worry about anything. Arrival, transfers, accommodation, and yoga activities are all pre-arranged for you. All you have to do is pack your bags and go! If you prefer to travel independently or flexibly with a backpack, it's worth doing your own research. This gives you greater flexibility regarding arrival and departure times, length of stay, and on-site activities. The internet makes it easy to quickly find the right package. Even brick-and-mortar travel agencies often offer a selection of specialized yoga hotels and tips. Our tip: Social media groups are perfect for exchanging ideas with other travel-loving yogis. Where to travel? In your mind, you've already packed your yoga mat. But you're still thinking about where you want to spend your yoga vacation. Costa Rica, Sri Lanka, or perhaps somewhere in Europe? India or Bali are definitely classic destinations for a spiritual retreat. There are few other places in the world that are so closely associated with yoga retreats and slowing down. Anyone willing to take a long flight and dig deeper into their pockets will definitely not be disappointed. The selection of excellent yoga hotels, studios, and yoga teachers is vast all over the world, offering something for everyone. Image by Astrid Schmid on Pixabay Checklist: What is important to me on a yoga vacation? Yoga holidays are now offered in countless countries. When choosing the right holiday, you should consider what's most important to you: Does it have to be a yoga hotel or is a standard hotel enough? Do I want to practice yoga on the beach? Do I want to relax in the mountains? Does yoga in a quiet atmosphere, such as a monastery, appeal to me? Do I want to travel by train, bus or plane? Do I want to stay in one place or do I want to travel as a backpacker? Do I want to practice yoga alone or in a group? Once you have answered these questions for yourself, it will be easier for you to narrow down your travel destinations. Image by Methawee Krasaeden on Pixabay Guided vs. Individual Yoga Trip Every type of travel has its advantages and disadvantages. If you choose a private yoga trip, you have complete freedom in how you plan your trip. When the urge to practice yoga strikes, simply grab your travel yoga mat , find a nice spot, and get started. This is a fantastic experience, especially for advanced yogis. If you're new to the world of yoga or a beginner, a guided yoga trip is a better choice. A yoga instructor will keep a close eye on you and give you valuable tips. All-round carefree package: Yoga retreat If you're looking for a holistic retreat where yoga, meditation, and slowing down play the absolute main role, then a yoga retreat is just right for you. Everything here, from the activities to the food, is designed to rejuvenate body, mind, and spirit. Non-slip mats and the necessary yoga equipment are available on-site, so you don't have to worry about a thing. A yoga retreat is perfect for you if you... appreciates a spiritual atmosphere would like to attend guided yoga classes on site Want to eat a healthy and balanced diet would like to use a wellness offer with massages Holiday with like-minded yogis You can find a wide selection of retreat offers from various tour operators and hotels online. Yoga studio and yoga teachers on site Prefer to explore independently with your own mat? If a yoga retreat is too structured for you, local yoga studios are a wonderful option for a relaxing break. Depending on the country, every larger town usually has a yoga studio and yoga teachers who also hold their classes outdoors. Facebook and other social media platforms make it easy to find a studio, a well-trained yoga teacher, or like-minded people. You can also find out whether you need to bring your own exercise mat or whether there are enough mats and accessories available locally. Which yoga props should I take with me? It also depends entirely on the style of yoga you want to practice. For Hatha Yoga, a non-slip mat is sufficient, but for Yin Yoga, you'll need more accessories. In addition to your style, your travel style is also important. When traveling with a suitcase, you'll have more space for your equipment than a backpacker with a backpack. These tools should definitely not be missing on your trip: travel yoga mat If you don't want to go without your own mat, it's best to choose a lightweight travel yoga mat in the desired thickness. It's made of a particularly lightweight material, such as PVC or natural rubber, and doesn't take up unnecessary space. It's important that it's non-slip, durable, and easy to care for. After all, your mat should be a reliable companion on the beach, on a mountain, or in the forest. Travel yoga mats offer these advantages: good grip thanks to the non-slip surface particularly light weight many models are foldable robust and easy-care material available in many beautiful colors comfortable thickness up to 0.42cm Our travel yoga mat recommendations: Travel Yoga Mat Premium Super Light Travel Mat At just 900 grams, this mat is a real lightweight! It features six beautiful colors, the highly abrasion-resistant PVC material, and an easy-care surface. The mat is non-slip, 0.15 cm thick, and can be machine washed at up to 60°C. It also serves as a foldable yoga mat. Material: non-slip PVC Weight: 0.9kg Mat dimensions: 183x60x0.15cm Travel Yoga Mat Premium The popular Premium Travel Yoga Mat is the ideal companion for traveling. It's available in seven colors and is made of extremely abrasion-resistant PVC. This mat is 0.30 cm thick, offers optimal slip resistance, and is machine washable up to 60°C. Material: non-slip PVC Weight: 1.1kg Mat dimensions: 183x60x0.30cm If you've booked a trip to a yoga hotel, the mats will already be available on-site. You don't need to pack a separate travel yoga mat. Yoga bag Pack your mat and head to the beach! To keep your hands free while you're out and about, a practical yoga bag is a great option. They're available in great colors and designs. Yoga bags protect your exercise mat and ensure you can easily transport it from point A to point B. drinking bottle Drinking enough is incredibly important for the body. It's also important to make sure you drink enough water on a yoga vacation, especially if you're spending a lot of time in the sun. Therefore, a proper water bottle is a must. During your practice outside on the beach, you'll always be well-supplied and will automatically be reminded to drink regularly. Comfortable clothing If your vacation revolves around yoga, you'll naturally need the right clothing. It should be comfortable, airy, and breathable. This will serve you well and make you feel completely at ease during your practice. Which yoga aids are still useful A non-slip travel yoga mat (or foldable yoga mat) with a matching yoga bag, a water bottle, and the right clothing. These are the bare minimum yoga accessories you'll need. If you have a little space left in your backpack or suitcase, a yoga strap is a good idea. It's lightweight, takes up little space, and is ideal for stretching. If you have even more space, you can also pack two small yoga blocks . They're incredibly versatile, lightweight, and can also be used as a replacement for a meditation cushion , for example. Are you planning a yoga trip this year? Do you have any recommendations for relaxing yoga on vacation? Or other tips on what to look out for on a yoga vacation? Feel free to leave us a comment!

Cat-Cow Yoga Pose (Chakravakasana) Image by Here and now, unfortunately, ends my journey on Pixabay on Pixabay Hardly any yoga class is complete without the presence of a cat and a cow. It's a true miracle cure for back pain and tension. By alternating between a hunched back and a hollow back, you'll release all tension and become completely at peace with yourself. If you sit at a desk a lot for work, this yoga exercise will help you quickly relieve tension in your back. We'll explain the asana step by step and demonstrate its benefits. We'll also show you various variations so you can practice the exercise while sitting or standing. Cat-Cow Exercise: the Effect Beginners and advanced yoga practitioners alike benefit from the Cat-Cow pose. It's an effective exercise for easily mobilizing the back and quickly releasing tension. This is how the cat-cow exercise works: Tensions along the spine are released Back is strengthened Joints are strengthened Back pain is relieved the body becomes more flexible the lungs become freer the neck and neck muscles are relaxed Cat-Cow Exercise Important: If you have neck or cervical spine problems, you should keep your head straight throughout the exercise. First, assume the quadruped position. Place your hands below your shoulders. Spread your fingers wide to ensure a stable stance. Ideally, your body weight should rest on your thumb and index finger. Now place your feet hip-width apart on the yoga mat . Your thighs should be directly below your hips. Make sure your weight is evenly distributed between your hands and knees. Your head forms an extension of your spine, and you look down at your mat. Your back is in a neutral position. Take a deep breath and begin the cat pose. With your next exhalation, round your back, vertebra by vertebra. Try to pull yourself toward the ceiling as far as possible. As you do so, pull your head toward your chest and tilt your pelvis. Now take a deep breath and assume the opposite position, the cow pose. Arch your back downward, pull your shoulders back slightly, and raise your head as far as you feel comfortable. Your gaze should be directed upward. Exhale consciously and return to Cat Pose. With your next exhalation, return to Cow Pose. Repeat the exercise a few times, making sure you're in the flow. Cat-Cow sitting Even while sitting, you can do something good for your spine with this yoga exercise! If you have knee problems, this is a good alternative. The great thing is that you can do this exercise almost anywhere. Whether in the office , in the car, or on the train: your back and spine will appreciate the relaxation. This is how cat-cow works while sitting: Sit up straight and place your legs parallel to each other. They shouldn't touch. Your arms are completely relaxed. Rest your hands comfortably on your thighs. Inhale consciously and slowly arch your back. Once you've reached this position, raise your head and look toward the ceiling. Exhale consciously and round your back. Round your back, vertebra by vertebra. Lower your head and look toward your belly button. Repeat the process several times until you feel relaxation in your back and neck. End the exercise by inhaling and sitting upright in the chair, just as you did at the beginning. Cat-Cow standing If you want to practice the yoga exercise while standing, there is also a variation here: Place your feet slightly apart, knees slightly bent. You should have a firm stance on the floor or mat . Now raise your arms to your sides at shoulder height. Bend your arms and point your forearms upward at 90 degrees, palms facing inward. Inhale consciously and slowly arch your back. Pull your shoulders back and down, opening your chest. Exhale consciously and round your back, vertebra by vertebra. Stretch your arms forward at head height, hands fanned out, and fingertips lightly touching. Repeat the yoga exercise several times and then return to a neutral position. What are your experiences with the cat-cow pose? Did it help you relieve pressure on your spine and back pain? We look forward to your comments!

Anyone who delves into the subject of yoga encounters apparent contradictions: On the one hand, the physical exercises are certainly very strenuous, yet on the other, yoga is supposed to be suitable for everyone . Meditation and breathing exercises are still conceivable, but what about physical exercises for people with disabilities? Adapt exercises The solution is quite simple: The exercises are adapted. This works in a similar way to older people, who, due to orthopedic problems with their bones and joints, cannot assume every body position. Whether you're less mobile than before and therefore better off sitting on a chair than on the floor or stuck in a wheelchair, the differences aren't that great, and you can still do many exercises. These are especially good for the back, which is subjected to a lot of strain in wheelchair users, but also in older people, is often painful, and whose muscles are prone to severe cramps. Back problems affect almost everyone, even younger people. Seated yoga exercises are therefore perfect for coffee and lunch breaks. Just a quick tip. Everyone benefits Yoga should lead to relaxation, better posture, and more serenity, but it should also be approached with a relaxed attitude from the outset. It looks great when people stand on their heads or remain in the lotus position for hours – but for many, this is impossible. Especially with yoga, however, the principle applies: the path is the destination. We strive for perfection, knowing that we will hardly ever achieve it (as even the great yogis are convinced!). And the saying: from each according to his ability, applies equally. The more open-minded we approach the exercises, the better we'll find variations that suit our bodies. Even if you have amputated limbs or are mobility-impaired, you can still strive and make the most of the exercises. Therefore, yoga is truly suitable for everyone. Those who practice at home can order comfortable meditation cushions in various designs, warm yoga blankets that can also be placed over the knees, and soft yoga towels from us, depending on their needs. Yoga for the physically and mentally disabled ©iStock.com/mikanaka More and more offers People with disabilities are increasingly finding teachers who offer both disability-specific yoga courses and mixed group courses (inclusion courses). Those unsure about yoga can take a few private lessons beforehand so the teacher can assess the extent of their limitations and how they can best integrate you into the class. Special courses are also offered for wheelchair users, for example. Kundalini and Hatha yoga are the main focus of instruction. People with intellectual disabilities also benefit from yoga. For everyone, yoga is about coordinating breath and movement, learning greater flexibility and deep breathing, and finding inner relaxation. Parents can take some lessons from experienced teachers and pass them on to their children. Yoga trains coordination, balance, and inner release, the ability to stillness. Suddenly, previously unimaginable poses become possible. Yoga students with physical disabilities may one day experience stirrings in parts of their bodies that they had almost considered dead. Yoga stimulates, massages, and gets the flow of life going; it helps, among other things, the digestive system, which suffers particularly in wheelchair users. Yoga benefits us all, but especially those who have few other exercise options and want to achieve change in a gentle way (but certainly with some effort). Yoga promotes balance and thus a good mood: One day, you might even stop blaming the weather (or anyone else) for your mood... Now, the problem is that there isn't a wide range of yoga classes available everywhere, because yoga teachers have to adapt specifically to this and learn a lot of additional skills. However, the internet and disability support services in cities can help. The right support: Yoga for every body If there is no yoga practice nearby and no suitable contact person is available, this is by no means a barrier to successful yoga practice. One good way to help is to seek advice from other people online. Their experiences can help clarify many questions or find solutions to your own problems. This sometimes involves a lot of effort and research. Nevertheless, yoga with people with disabilities is primarily about promoting movement sequences and ensuring relaxation. Guides like "Yoga for Every Body" address this topic and create opportunities for yoga exercises regardless of physical condition. Helpful beginner tips allow a gentle introduction to determine which exercises are well-suited and which are more difficult to perform. This allows you to gradually work towards the ideal combinations and movement sequences and tailor yoga to the individual needs of the disabled person.

Jogging and yoga – the ideal combination for healthy and performance-optimized training Fitness and exercise for endurance training are extremely popular worldwide. However, intensive, long-term training can be strenuous and associated with muscle and joint pain. Your legs will feel heavy during your next workout, and your motivation may suffer. Regular yoga exercises can significantly contribute to effectively preventing the discomfort caused by endurance training. In our article, you'll learn how you, as a runner, can benefit from specific yoga exercises. This will help you stand even more securely on your feet! Running and yoga: a perfect combination More and more runners are discovering yoga for themselves, harnessing the positive effects of this gentle movement technique on running success and overall physical well-being. While yoga and running as sports couldn't be more different, combining them improves body awareness and optimizes training success. If you are a passionate runner, you can use targeted exercises to regenerate overstressed muscle groups, improve your running form, and increase your performance readiness for the next training session. Full-body fitness for runners If you, as a runner, practice yoga exercises after jogging, you're integrating two sports into your daily routine that complement each other perfectly and benefit from each other. When running, you work almost exclusively the muscles and joints of the lower half of your body. While this leads to an intensive training effect for the legs and boosts fat burning, it also results in one-sided strain, muscle imbalances, and limited coordination. Yoga, on the other hand, is all about inner peace, as well as controlling and stretching the entire body. When performing the exercises after a run, you also activate those areas of your body that are generally neglected in endurance sports. Therefore, yoga is an ideal complement for runners to counteract the muscle shortening caused by jogging. By holding the body positions still for longer, yoga is a gentle full-body workout and a soothing massage in one. For runners, this results in strengthening and regenerating the entire musculature, which has many positive effects after a run. How yoga affects your body The buildup of metabolic byproducts such as lactic acid in the muscle fibers that occurs during running is broken down by the gentle training effect of the exercises. Yoga mobilizes the body's self-healing powers , detoxifies tissue, and prevents muscle tension, pain, and wear and tear on the joints. Unfortunately, many passionate runners are affected by this. How yoga helps you run: • overstressed muscles are regenerated • Metabolic byproducts are broken down • Your running style improves • overall mobility is increased • Your willingness to perform for the next running training will be increased • the overall body feeling is quickly improved • Promote your mental strength • Strengthening the cardiovascular system Jogging and yoga: holistic training for greater well-being Yoga not only detoxifies the tissue, but also calms the heart rate and reduces the release of stress hormones like adrenaline and cortisol. This promotes healthy sleep, which in turn prolongs the recovery period after strenuous endurance training and accelerates regeneration. At the same time, yoga improves body awareness, gently correcting poor posture rather than exacerbating it due to the one-sided strain of running. After your run, yoga also increases your flexibility and positively changes your running form. With improved knee lift, your stride automatically adapts to the surface and your running speed. Improved running form means longer and faster runs without fatigue. Yoga is therefore the perfect, relaxed balance to endurance sports. The best asanas for runners Yoga has a lot to offer runners. We'll give you a brief insight into various exercises (asanas) that can be useful for strengthening, stretching, and recovery. Just grab a yoga mat and let's get started! • Asanas that stretch the entire body give you a sense of which muscles are shortened and therefore need gentle training. Downward-Facing Dog, or Adho Mukha Svanasana, is an ideal exercise for runners. It stretches the Achilles tendons, which have shortened from running, as well as the muscles in the buttocks and hamstrings. Because this exercise also opens the chest and shoulders, breathing improves, allowing the lungs to absorb more oxygen while running. • If you have shortened hips and are prone to knee pain, you should incorporate the Dead Pigeon Pose or Sucirandhrasana into your yoga workout, as it stretches the connective tissue between the hips, thighs and shins. • Runners can also counteract pain in the knees and hips with the standing forward bend (Uttanasana) , as this gently trains the sitting bone muscles in particular. • In the Trikonasana or triangle position you stretch and strengthen the entire muscles from the shoulders to the ankle joints of your legs and thereby improve the overall balance of your body. • You can achieve improved hip mobility in the cobbler's pose (Baddha Konasana) . This position opens the knees and inner thighs, and exercise-related tension in the lumbar and hip areas is sustainably relieved. The crowning conclusion of your yoga workout: Balasana After your yoga workout, you should definitely perform one final exercise. Relaxation significantly improves the effectiveness of your workout. Balasana , Child's Pose, is an excellent gentle recovery exercise. It promotes blood circulation to the brain and spine and counteracts tension in the neck and pain in the shins. It also allows you to focus solely on your breathing and your mind for a moment. Have you discovered yoga as a runner? Or are you already practicing certain yoga exercises and have noticed an improvement in your running? We'd love to hear about your experiences! Image © lkoimages / 123rf.com

Tiriang Mukhottanasana is one of the asanas that all new yoga students look down on with envy, as they feel they are nowhere near capable of assuming such a pose. It's one of the most visually fascinating and demanding poses, challenging both student and master. The essence of this asana is to arch your back backward so that you form a circle to the back of your knees and can remain meditatively in this "P" pose. Sound fascinating? We'll tell you how to do this pose. Tiriang Mukhottanasana - The master pose for enlightenment seekers Open powerful chakras with the masterful Tiriang Mukhottanasana Roughly translated, Tiriang Mukhottanasana means something like "overhead facing intense stretching asana," and this simple name actually describes very well what the whole thing looks like in the end. Have you ever wished you had eyes on your back? With this pose, you'll achieve your goal. All jokes aside, Tiriang Mukhottanasana will earn you the utmost respect for the yogis who effortlessly get into and hold this position. What initially looks like a continuation of a headstand is a real challenge for balance and the back. Therefore, Tiriang Mukhottanasana is strongly discouraged if you have existing back injuries, disc problems, or have ever had a "lumbago." The "P" described above, which you form with your body at the end, activates the crown chakra , heart chakra , throat chakra, and brow chakra , often referred to as the third eye. These important chakras can fully open through this asana and sharpen your perception. The senses of hearing and touch are particularly stimulated. The sixth sense, which is meant to be opened by the ajna, can give you visions and higher perceptions. First, however, Tiriang Mukhottanasana is pure self-care. Only with a lot of practice, balance, and calm will you reach a state where you can perform Tiriang Mukhottanasana effortlessly. We recommend only practicing this asana when you are not under stress. How to take Tiriang Mukhottanasana Different schools employ different methods for performing Tiriang Mukhottanasana. As a beginner, you should only fully master this asana after many attempts and after holding a few back-strengthening poses. Since there's a risk of transitioning from the middle position into a headstand, a classmate or teacher can assist you at the beginning. Stand upright at the front of the mat , loosen your muscles, and slowly bend your back and neck backwards. Hold the semicircle briefly in the air, keeping your knees straight. Only when your body is horizontal in the air and your neck is stretched straight through the neck muscles do you place both hands at hip height and carefully begin to bend your knees. Bending too quickly can cause you to fall backwards. Move your hands up to your chest and then over your head towards the floor. Change your grip so that you can see your heels and your thumb is pointing upwards on your leg. Both hands simultaneously move up the back of your legs. Keep your gaze on your heels to relax the neck muscles . The grip is gradually reduced to just below your knees. Now hold Tiriang Mukhottanasana and lift your neck slightly to focus your gaze on the area behind you instead of the floor. Don't hold the pose for too long. If you experience severe pain, immediately release the pose upwards. Caution: Never simply lower yourself downwards, as this can cause injury to the neck area. Mastering the Tiriang Mukhottanasana This asana is a pose that will show you that you have complete control over your body and, therefore, your life. The asana is meditative for those who truly master it. You can set it as a goal you want to achieve as a yoga student. Image © byheaven / 123rf.com Link recommendation: Article on the topic of relieving tension

Yoga Mudrasana - Connected to everything with body and mind The yoga exercise Yoga Mudrasana is one of the most central in yoga. It symbolizes the complete connection of body and mind in a very special way. During this union of both elements, all things we no longer need are let go, in harmony with the entire cosmos. Afterwards, the mind is refreshed and ready to absorb entirely new energies and impressions. In this asana, therefore, not only the body learns to let go completely—but above all, the mind as well. Discover your inner self with Yoga Mudrasana A major misunderstanding of yoga is that this millennia-old teaching is a lifestyle or sporting activity that only serves to make you look particularly good and fit. But only those who feel good inside ultimately radiate this strength outwardly. However, many yoga practitioners in the Western hemisphere often forget that the asanas, some of which are physically demanding, are actually only intended to gradually and effectively calm the mind—so that the necessary strength for the courageous path to one's own inner sources of strength can be developed. It's not surprising, then, that meditation has been considered the highest level of yoga for millennia. Therefore, Yoga Mudrasana is the best possible asana for deep meditation to get closer to one's own subtle being. After all, the word 'mudra' in Sanskrit means something like 'the movement of the hand,' 'the gesture of the hand,' or 'the hand position.' Therefore, Yoga Mudrasana is also considered the 'Seal of Yoga' or 'Symbol of Yoga'. How exactly does Yoga Mudrasana work? With Yoga Mudrasana, you can mobilize your hips and spine very effectively. Furthermore, the deep forward bend achieved through Yoga Mudrasana is also one of the best anti-aging poses in yoga. Yoga Mudrasana not only increases flexibility but also connects physical energy with the subtle forces of the mind and the universe in a very special way. For thousands of years, yoga has been a physical way to connect with the all-encompassing powers of all beings. And with Yoga Mudrasana, body and mind are connected in such a way that the physical practice enormously strengthens the power of the mind. The instructions for Yoga Mudrasana and which yoga exercise is ideal afterward Sit in the center of your yoga mat . Those who have mastered the full lotus position should assume this position. However, the full lotus position is often a bit difficult for yoga beginners. And in later life, the lotus position is often no longer easy to perform due to age – even for those who have practiced yoga for years or even decades. Therefore, it is perfectly acceptable to assume a different sitting position for Yoga Mudrasana. Good alternatives with a similar effect are the half lotus position, the cross-legged seat, or the heel seat. Those with more yoga practice can also combine Utthita Parsvakonasana – the Side Angle Pose and the Revolved Side Angle Pose (Parivritta Parsvakonasana) – with Yoga Mudrana. To do this, simply press your back heel into the yoga mat and then position your left hand on the inside of your right foot. Ideally, your hand should now be directly under your left shoulder. Finally, simply stretch your right arm up toward the ceiling and pull it lengthwise over your head. Image © dimol / 123rf.com

Krounchasana - the Heron Pose The word Krounchasana comes from Sanskrit and is the name of the asana "Heron." Krouncha means "heron" and "asana" means seat. This yoga pose got its name from the resemblance of the vertically raised leg to the outstretched neck and head of this long-beaked and graceful wading bird. Getting into Krounchasana posture step by step To perform Heron Pose, first sit comfortably on your yoga mat in Staff Pose. In Staff Pose, extend both legs forward and bring them together. Bend your feet so that your toes point toward your face. Place your palms on either side of your hips, pointing your fingertips forward. Keep your spine straight and roll your shoulders back slightly, away from your ears. Feel your sitting bones pressing firmly into the floor. Straighten your spine again and begin to bend your left knee. Place your left foot on the floor next to your left gluteus maximus. You shouldn't feel any pain in your knee joint during this movement, so be especially careful when bending your knee. In the next step, bend your right knee towards your chest and grasp your right foot with both hands. Gently push your heel upwards. Then follows the movement that brings you into the heron pose. Extend your leg as far as you can. The goal of the Krounchasana pose is to fully extend your leg with a completely straight spine and continue to hold your foot with both hands. Then pull your shoulders down and back again and lift your chest. Lean back slightly and take at least three deep breaths in this position. Then release from the yoga pose by first carefully bending your right leg and slowly extending it back on the floor in front of you. Only then should you bring your left leg back into the staff pose. Repeat the heron pose on the other side. What you should pay attention to when performing the Krounchasana pose Krounchasana is not recommended for you if you have problems with your knees or ankles. Many beginners make the mistake of rounding their spine in Heron Pose. However, in Krounchasana, your back should be kept completely straight. To achieve this, you can bend your leg slightly instead of extending it straight. If your legs aren't stretched enough, you can also grasp them at the ankle or along the shin instead of bringing your hands together above the soles of your feet. There's also nothing wrong with using a strap or a cloth to slowly straighten your leg. To do this, wrap the band around the ball of your raised foot. Hold the band with each hand on either side. This way, you can slowly stretch it while moving your shoulders back and down. If you are already an experienced Krounchasana practitioner and would like to deepen the exercise, then move your chin towards your raised knee as far as is comfortable for you. The effect of Krounchasana The Heron Pose improves your posture and strengthens the muscles in your hips and core. In Krounchasana, you open your back legs, stretching your Achilles tendon, quadriceps, and calves. At the same time, the Krounchasana pose builds your abdominal muscles. Heron Pose is also said to have a regulating effect on blood pressure and circulation. Image © fizkes / 123rf.com

The Yoga Frog - Bhekasana (also Mandukasana) There are two different names for the yoga frog pose: Mandukasana, which usually refers to the kneeling version, and Bhekasana, the lying version. The frog pose is an ideal exercise for opening the lower body, specifically the groin and hips. It also provides a strong stretch to the lower back. Below, you'll learn everything you need to know about the yoga frog pose, how to perform the exercise, what to keep in mind, and what benefits you can reap. How is Bhekasana, the Yoga Frog, performed? First of all, you should find a quiet place that is free from noise or other distractions. To do the exercise, you will need a comfortable mat , two blankets and a yoga bolster . Fold one blanket crosswise, place it on the mat and roll up the other blanket. Place this on top of the folded blanket. Lie face down on the mat. Take your time with this position. Then support yourself on your forearms and breathe in and out calmly and consciously. The distance between your knees should be no more than hip-width apart. Bend your left knee and place your left hand on your left foot. Your elbow should point outwards and be close to your rib cage. Lift your chest and hold this position for three to five deep breaths. Make sure that your breath flows smoothly during the exercise. The exercise opens the hips and groin and has many other benefits. What are the effects of Bhekasana? The yoga frog pose can improve the flexibility of the knees, hips, and feet, making them more mobile and strengthening the knee ligaments, making them more elastic. It can also reduce knee pain. The pose can also strengthen the ankles and relieve heel pain. It also stretches the thigh and buttock muscles, and strengthens the abdomen, lower abdomen, and pelvic floor muscles. Fat from the thighs, abdomen, and hips can be reduced. This yoga exercise also stimulates the stomach and spleen meridians, improving deeper breathing and posture. Positive effects on digestive and menstrual problems have also been reported. The pose can contribute to the harmonizing of emotional and impulsive moods, making Bhekasana a good place for relaxation and stress reduction. The yoga frog pose is even said to help with mild depression. What should you keep in mind when doing Bhekasana? When doing the yoga frog, it's important to pay attention to your breathing, especially when going in and out of the exercise. This has various positive effects, such as a greater reduction in belly fat . In addition to correct breathing and optimal posture, it's recommended to do the exercise on an empty stomach. If you have existing lower back problems or injuries to your hips, shoulders, knees, or stomach, it's important to be careful with the pose. In these cases, it's advisable to consult a doctor whether the yoga frog is advisable or not. The same applies if you have high or low blood pressure or migraines. Conclusion That's everything you need to know about Bhekasana. Viewed from above, the pose resembles a frog lying on its stomach. This gives the yoga pose its name. The focus is on mobility, flexibility, strength, and breathing. The body parts involved are the legs, shoulders, chest, and back. The frog pose is a simple yoga pose that's also suitable for beginners because it's easy to perform. Placing a pillow under your rib cage makes the pose easier. Image © ivanvess / 123rf.com

Through the Triang Mukhaikapada Paschimottanasana position, you can activate your navel chakra, the Manipura , and thus gain new strength. However, this classic Ashtara Yoga pose is not for beginners and demands a lot from your body. Mastering Triang Mukhaikapada Paschimottanasana correctly means keeping your muscles and tendons under control so that, with sufficient stretching, pain reflexes are not triggered. We'll tell you what to watch out for in this pose. Triang Mukhaikapada Paschimottanasana - More energy for your life What is Triang Mukhaikapada Paschimottanasana? The origin of the name Triang Mukhaikapada Paschimottanasana, like all Ashtara poses, lies in the way it is performed. Triang: three parts, Mukhaikapada: facing one leg, Paschim: facing west or with the back up, Ottana: stretched, Asana: pose. From this name, it's easy to deduce what the pose looks like in the final stages. With one leg bent and the other straight, grasp the front foot and bend toward the floor. For advanced yoga students, this sitting position sounds easier than it actually is; for beginners, the resistance begins at the latest when you bend toward the foot. In Triang Mukhaikapada Paschimottanasana, the focus of the movement is on the abdominal region. It primarily engages strong abdominal muscles with as little belly fat as possible to reduce resistance. At the same time, the thighs are heavily loaded and the Achilles tendon is stretched. Triang Mukhaikapada Paschimottanasana is not a pose you should start a workout routine or session with. Without warming up and practicing easier asanas, this pose is almost impossible and will overstrain your tendons. Therefore, as with many challenging yoga poses, it's important to check yourself to see how strong your body's resistance is and whether the initial pain from the stretch subsides. If it doesn't, you shouldn't hold this pose. How to get into Triang Mukhaikapada Paschimottanasana There are different ways to perform Triang Mukhaikapada Paschimottanasana. The most comfortable way to prepare your body for the movement is as follows. First, kneel on the yoga mat and sit back into a sitting position, clasping both knees in front of your chest with your arms. Now, with the help of one hand, gently pull your right leg back. Grasping the shin muscle will keep the leg straight and prevent it from becoming awkwardly bent. The leg should rest beneath you so that your thighs form a flat surface, as if you were still sitting. Now move this leg slightly to the side until your bottom is sitting on the floor. While sitting, stretch out the other leg forward. Make sure that you do this slowly, otherwise it will be difficult to maintain your balance. Do not let the left leg tip to the side; the foot must be straight at the end and should only be resting on the heel. Wiggle your toes slightly to keep the foot in action. If the leg falls asleep in this pose, it will be uncomfortable for the thigh muscles . Check whether you are still sitting on the floor or whether your right leg has wandered back towards your body. Only when both legs are in the correct position do you lean straight forward as usual, so that your back is slightly bent rather than hunched. Depending on your range of motion, you can lie completely on your left leg and hold the foot, or stretch as far as possible. At the end of the asana, release it backward rather than forward, until you are sitting on both lower legs or the soles of your feet. Benefits of Triang Mukhaikapada Paschimottanasana Triang Mukhaikapada Paschimottanasana directly targets the navel chakra. With regular practice, this asana can give you the perfect energy boost for your day. Image © dimol / 123rf.com